Warm Up: 5 mins 10 scapula push ups 15 sec hollow hold 10 mountain climbers Home Workout 60 500m run 40 sit ups 30 air squats 20 lunges (10 ea leg) 10 no push up Burpee

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Warm Up: 3 rounds 30 sec jog on the spot 10 lunges 10 supamans 30 sec leg swings Travel WOD No 59 BUY IN 800m run then up and down the ladder 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Thrusters (find something to use) V Up BUY OUT 800m run

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Warm Up: tabata (20 on/ 10 off for 8 sets) air squat hollow rocks supamans Home WOD: No 58 3 x 5 min AMRAP 10 clapping push ups 15 mountain climbers 10 squat jumps 15 butterfly sit ups * rest 2 mins after each 5 min AMRAP

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